2-Person, Same-Sex Teams Only WODs for October 2018 - no individuals October 13th WODSWOD 1 - Over-head 2 Toe 6-Minute Running Clock Part 1: 6 Rounds Total (not 6 rounds per athlete) - 10 Shoulders-To-Overhead (S2OH) - 10 Hanging Knees to chest/knee raises The WOD will begin with the bar preloaded. On 3-2-1-Go! one athlete will complete a round of 10 S2OH and 10 Knees to chest/knee raises. Athletes will alternate doing complete rounds. When an athlete finishes a round they must tag their partner in for them to begin. One partner works at a time. It’s not 6 rounds each. It’s 6 rounds total (60 total S2OH and 60 total knee movements) Part 2: AMRAP Front Squats After Part 1 is complete athletes will take turns as they choose to acquire maximum front squats in the remaining time. One athlete works at a time. Athletes can switch anytime they want. Athletes must tag their partner in for them to begin. Due to possible time limitations both athletes do NOT have to front squat. WOD 1 STANDARDS Shoulder-To-Overhead (S2OH) - The pre-loaded bar starts on the floor. Athletes cannot touch the bar until the MC gives the start command. Each rep begins with the barbell in a front rack position and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbows, shoulders, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If the barbell ever lowers below the shoulders the Athlete must re-establish the front-rack position and continue from the last good rep. Resting with the bar behind the head is not allowed. Hanging Knees To Chest - In hanging knees-to-chest the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or mixed-grip are all permitted. At the top of the repetition, the athlete must raise the toes above the height of the hips. Knees do not have to actually touch the chest. *We know some want toes-to-bar (TTB) instead of knees-to-chest. For this event we are sticking with knees-to-chest. TTB are more highly skilled and more likely to be attractive to Rx athletes which isn't who we are for. For all events we are more focused on work capacity than a high degree of skill. Hanging Knee-Raise - In the hanging knee-raise, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or mixed-grip are all permitted. At the top of the repetition, the athlete must raise the knees above the height of the hips. Front Squats - A rep starts by cleaning the same bar/load used for S2OH from the floor into the front-rack position. A rep is completed by maintaining the bar in the front-rack position, lowering the hip crease below the knee and then standing up until the hips and knees are fully extended. Any grip is permitted (including "I Dream of Jeannie") as long as the bar is in the front-rack position. When transferring the bar to your partner you may pass it at front-rack height rather than setting it on the ground. Knee Variations Intermediates: Knees-to-chest Novice/Masters: Knee-raises Bar Variations Intermediate Men: 105lbs Intermediate Women: 75lbs Novice/Masters Men: 75lbs Novice/Masters Women: 45lbs * Bars must have clips holding the weights on. Score 1: Time to Complete Score 2: Combined Total Front Squat Reps WOD 2 - The Box Ain't Over 'Til the Fit Lady Cleans Part 1: 2-Minute AMRAP - 3 power cleans (95/65/75/55) - 3 box overs (20” all) 1 Minute Rest/Load Adjustment Part 2: 2-Minute AMRAP - 2 power cleans (135/95/105/65) - 2 box overs (20” all) 1 Minute Rest/Load Adjustment Part 3: 2-Minute AMRAP - 1 power clean (155/105/115/85) - 1 box over (20" all) This WOD has three parts. Each part is 2 active minutes of power cleans and box overs separated by 1 minute of rest (which athletes should use to promptly adjust the load for the next part). The goal is to acquire maximum reps of power cleans and box overs in each part. One athlete works at a time. Athletes can switch anytime they want. One athlete may do all the cleans. One may do all the box overs. How the work gets done is totally up to the athletes. In Part 1 athletes will perform three power cleans followed by three box overs, completing as many rounds as possible in two minutes. Aftert two minutes the MC will call time and all athletes will stop, having one minute to adjust the load and prepare for Part 2. In Part 2 the MC will announce the "Go" and athletes will perform two power cleans followed by two box overs, completing as many rounds as possible in two minutes. Aftert two minutes the MC will call time and all athletes will stop, having one minute to adjust the load and prepare for Part 3. In Part 3 the MC will announce the "Go" and athletes will perform one power clean followed by one box over, completing as many rounds as possible in two minutes. * If it takes longer than the 1 minute between parts to properly load the bar athletes will not be given more time. Bar loading time may eat into the time athletes have to accumulate reps if they take too long. The MC will announce the start of each active 2-minute period regardless of whether everyone is ready or not. We suggest you practice changing loads on the bar to meet the load required and time allowed. See division-specific loads below. WOD 2 STANDARDS Power Cleans - The barbell begins on the ground and must be cleaned to the shoulders in one motion. At the top, the hips and knees must be fully extended with the feet in line, the bar racked on the shoulders, and the elbows in front of the bar. Touch and go is permitted. Every rep, even singles, must begin with the bar on the ground. Athletes cannot hold the bar in a front rack while their partner does box overs. The bar must be returned to the ground prior to the athlete starting their box over rep. Box Overs - Athletes start by standing with both feet on the floor. Athletes may jump up or step up to get both feet on top of the box. Both feet must be on top of the box before jumping or stepping down on the opposite side. Athletes do not need to stand up completely while on top of the box. They may face any direction while mounting and dismounting. No part of the Athlete's body, other than the bottom of the feet, may touch the box to assist any part of the movement or catch balance. The dismount must be on the opposite side of the box. All athletes will use a 20 inch box. The box over rep cannot start until the power clean bar has been returned to the ground. Bar Variations Part 1 (Bars will be pre-loaded) - Intermediate Men: 95lb - Intermediate Women: 65lb - Novice/Masters Men: 75lb - Novice/Masters Women: 55lb Part 2 (Athletes add/change plates to achieve these loads) - Intermediate Men: 135lb - Intermediate Women: 95lb - Novice/Masters Men: 105lb - Novice/Masters Women: 65lb Part 3 (Athletes add/change plates to achieve these loads) - Intermediate Men: 155lb - Intermediate Women: 105lb - Novice/Masters Men: 115lb - Novice/Masters Women: 85lb Bars & Plates - Intermediate Men: 45-bar, 45sX2, 25sX2, 10sX2 - Intermediate Women: 35-bar, 25sX2, 10sX2, 5sX2 - Novice/Masters Men: 45-bar, 25sX2, 10sX2, 5sX2 - Novice/Masters Women: 35-bar, 25sX2, 10sX2, 5sX2 * Athletes should confirm with the Judge of their station the weight of the bar and the plate combinations to achieve the loads they will use for parts 2 and 3. The bar will be pre-loaded for part 1. Score 3: Total Reps Completed WOD 3 - Synco de ChippoIn 10 minutes… - 20 Synchro Plank Claps - 40 KB Swings - American (53/35/44/26) - 80 Wall Balls (20/14/14/10) (Men 10’ / Women 9’) - 40 KB Swings - American (53/35/44/26) - 20 Synchro Burpees On 3-2-1-Go! partners will begin, together, facing each other in a low plank. As a chipper WOD athletes will complete all reps of each movement before advancing to the next. The synchro movements must be done together according to the standards. Otherwise, for the other movements, one athlete works at a time, they can switch anytime they want and athletes decide who does what. It doesn't matter as long as the work gets done. WOD 3 Standards Synchro Plank Claps - The Synchro Plank Clap begins with both athletes facing each other in a low plank. The low plank is achieved when both athletes' forearms are flat on the ground, the legs are straight, knees extended, the top of butt is no higher than the shoulders, and with the athletes on their toes. In the low plank nothing can touch the ground except the forearms, hands and toes. There should be a relatively straight line from the shoulders to the ankles. From the low plank both athletes will rise into a high plank. The high plank is achieved when the elbows are fully extended, the top of the butt is no higher than the shoulders, and with the athletes on their toes. In the high plank only the hands and toes are on the ground. There should be a relatively straight line from the shoulders to the ankles. Once both athletes are in a high plank they will clap opposite hands and then do the same with the other hands. A rep is complete after the second hand clap of each cycle. Athletes will then lower themselves to the low plank and begin again. Athletes are considered "in synchro" when they are both in the high plank while clapping the hands. Athletes cannot clap hands for credit unless they are both, properly, in the high plank position. As you'll see in the video the flow is .... Up Up Clap Clap 1 Down Down ** Up Up Clap Clap 2 Down Down ** Up Up Clap Clap 3 Down Down and so on. If Athletes do not complete both claps while properly in a high plank position they must be given a NO REP and start the rep over in a low plank. Here's a quick video. The official standards video will come later. Kettlebell Swings (American) - KB starts on the ground, handle up. Using both hands the athlete grabs the handle of the KB and stands upright with the hips extended. The athlete then begins the lowering arc of the movement. The KB must pass behind the heels at the bottom. The athlete then begins the rising arc and the movement finishes when the KB is fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. Wall Balls - For the first rep, or anytime the ball is on the ground, the Athlete picks the ball up to a standing, full hip extension position with the ball in the front-rack position. The Athlete then squats until the hip crease is below the knee. The Athlete stands up and throws the ball to hit the specified target. After the first rep, the Athlete catches the ball, squats to hip crease below the knee, then stands and thrusts the ball to the height of the specified target. Synchro Burpees - Athletes must perform burpees in sync as defined by both athletes' chests on the floor at the same time. Athletes begin the first burpee by standing upright, knees and hips fully extended. The burpee is standard, requiring the athletes to get the entire front of their body flat to the floor including the chest. Athletes then push up from the floor and return the feet toward the hands. The athletes must then jump and clap their hands above their head. Athletes may walk their feet back while getting the front of their body to the floor. Athletes may walk their feet forward when getting up off the floor. Wallball Variations: Intermediate Men: 20lbs/10ft Intermediate Women: 14lbs/9ft Novice/Masters Men: 14lbs/10ft Novice/Masters Women: 10lbs/9ft Kettlebell Variations: Intermediate Men: 53lbs Intermediate Women: 35lbs Novice/Masters Men: 44lbs Novice/Masters Women: 26lbs Score 4: Time to Complete Add 1 second for every incomplete rep if time caps FLOATER WOD - All About That Base With a 4-minute running clock … - 600 Meter Row AMRAP Triplet - 15 Air Squats - 10 Sit-Ups - 5 Hand-Release Push-Ups In 4 minutes teams must complete 600 meters on the rower and as many reps as possible of 15 air squats, 10 sit-ups, 5 hand-release push-ups. One athlete may row while the other does the AMRAP. Athletes may switch as they like. Only one athlete may perform an AMRAP movement at a time. Athletes choose how to split the work up. Tag hands for any switching of movements. FLOATER Standards Row - The athlete's feet do not have to be strapped in. The damper can be whatever the athlete chooses. Prior to the clock starting the rower will be set to count down from 600 meters to zero. The first athlete to row cannot touch the handle until the Judge says go/start. Air Squats - The athlete starts fully upright with the knees and hips fully extended. The athlete lowers the hip crease to below the knee and then stands back up to a fully-upright, hips and knees extended position for each rep. Sit-Ups - Sit-ups begin with the athlete lying on the back with their hands touching the floor above the head. The athlete then curls up until the hands touch the TOES. An AbMat is allowed but not required. If used the AbMat must be positioned at the lumbar spine. Hand-Release Push-Ups - All Athletes except Novice/Masters female: A straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground. With the toes and rest of body on the ground a rep starts by lifting the hands off the floor and pressing the hands to the floor until the elbows are fully extended and only the toes and hands are touching the floor. The hips and shoulders should rise in unison with everything between the ankle and shoulder reasonably in line. The athlete then descends down, maintains the line, lifts the hands off the floor and continues. Novice/Masters Women: Athletes may choose to do hand-release push-ups on their knees or the standard, on-toes version. Athletes choosing to do on-knees push-ups must have their knees on the ground at all times. Otherwise the standard is the same as the on-toes version. All Athletes - We want REAL pushups. The hips should rise in unison with the shoulders and the toes/knees must NOT leave the ground (no rocking). One great way to avoid snaking is to keep your thighs off the floor. Score 5: Reps of Triplet (Deduct 1 rep for every incomplete meter rowed under 600.) The Floater WOD must be completed by the end of the final regular WOD. Each host will determine what time the Floater must be completed by. Hmm, should I do the Floater WOD after WOD 1? Maybe before WOD 3? Decisions decisions! FINALS WOD There will be no FINALS WOD for the October 2-Person Same-Sex Teams comp. The top three Teams after all the WODs above are complete will make the podium! STANDARDS VIDEOS We will provide standards videos at least 8 weeks before the event. We reserve the right to tweak certain movement standards between now and then. Keep checking back here for modifications. TIE BREAKER Ties are automatically calculated so they don’t take up extra time with an extra tie-breaker WOD at the event. If two Teams are tied after 5 scores (all 3 of the primary WODs + Floater) then the system looks at the raw score of Score 1 and sees who actually did better of the two. But what happens if those two Teams have the same Score 1? Then it looks at Score 2 and so on until it finds the Team who did better – that Team gets the higher placing. It’s all automatic and doesn’t require Hosts to figure out some tie breaker WOD and take extra time on an already long day. Some will say “Well ya but, had I known that I would have strategized better.” We feel this way - As an Athlete you should be giving your best for every WOD regardless of whether it might be a tie-breaker. WHATCHA THINK? Name* First Last Email* Enter Email Confirm Email Thoughts About Our WODs? Let Us Know!*